CrossFit OwnIt – CrossFit Skill Metcon (Time) 20 minutes to work on rope climbs Recovery track Metcon (AMRAP – Reps) L-sit strict pull ups 5 sets x 5 reps Metcon CrossFit track Metcon (Time) Lower body body building 4 rounds for quality 20 back rack barbell lunges (take barbell from the floor. Alternate legs) 40 med-ball sit ups 80 second wall-sit Recovery track metcon Metcon (Time) 4 rounds for quality 20 alternating lunges or box step ups 40 flutter kicks 60 second wall-sitRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps across *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 T2B 50 burpees Recovery track metcon Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 knee raises 50 sprawls Run club Metcon (Time) Run club at 4:30pmRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps across *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 T2B 50 burpees Recovery track metcon Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 knee raises 50 sprawls Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800 m run *progressive efforts *start at 60% effort and build based on feelRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps across *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 T2B 50 burpees Recovery track metcon Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 knee raises 50 sprawls Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800 m run *progressive efforts *start at 60% effort and build based on feelRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps across *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 T2B 50 burpees Recovery track metcon Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike 50 knee raises 50 sprawls Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800 m run *progressive efforts *start at 60% effort and build based on feelRead more